In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 2 minutes for 8 minutes (4 rounds):

18 heel raises

12 lunges

6 wall therapy squats

Bench Press

Every 90 seconds for 9 minutes (6 rounds):

Bench Press x 4 reps


Start with moderate weight and build to heavy set


75% 1-RM

Rest 2 minutes, then..

1 set max reps @ 50% body weight (record below)

Bench Press

50% body weight

Metcon (3 Rounds for reps)

In 3 minutes-


125 singles

Max rep OHS @ 95/55


100 Dubs

Max rep OHS @ 115/75 with remaining time

Rest 3 minutes

Repeat every 6 minutes for 18 minutes (3 rounds). Record reps for each round (jump ropes + OHS)

Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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